Monday, June 30 - Saturday, July 5
Monday, June 30
Warm-up: 200 meter easy jog directly into 2 rounds - 8/side 1-arm ring row + 10 banded good morning + 8 kip swing + 10 banded lat pulldown + 8/side thoracic rotation from runners lunge
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swing (53/35 or 40/25 or 30/15)
12 pull-up
https://wodwell.com/wod/helen/?ref=listmodal
Accessory:
50-40-30-20-10
Hollow rocks, weighted if possible
Alt shoulder tap from plank, weighted if possible
Tuesday, July 1
Warm-up: 15:00 AMRAP - 10 alt box step-up + 8 weighted bootstrapper from box + 6 barbell deadlift (light) + 8 push-up to pike + 10 alt Cossack squat
Strength:
Every :90 x4 (12:00) -
3-5 deadlift, getting warm for WOD
6-10 dips from rings, straight bar, dip handles, or bench (scale to 8-10 cable tricep push down @ moderate weight)
WOD;
10:00 AMRAP -
10 box jump (30/24 in or lower)
10 deadlift (225/155 or 155/105 or 105/75)
Accessory:
3x10 hamstring curls @ moderate weight (:60 rest between sets)
Wednesday, July 2
Warm-up: 8-6-4 front squat (start w/ empty barbell) + supine toes-to-rig + alt reverse Samson + alt quad stretch + upward to downward dog flow + scorpion stretch/side
Strength:
Every :90 x8 (12:00) -
2 front squat (start around 50% 1RM and build 5% each round if possible)
*If lifting lighter, get 4-6 reps/round
WOD:
20:00 AMRAP @ steady pace (zone 2) -
50 alt reverse lunge (no weight)
40 sit-up
30 calorie row or ski
20 toes-to-bar, knees-to-elbow, or v-ups
10 calorie bike
Accessory:
3x10-12/side single leg hip thrust, weighted if possible (@ moderate weight)
https://youtu.be/KW7yo5x7-HI?si=-qsMygI2gFZhGq1Z
Thursday, July 3
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 bench press (start light and build to 60% 1RM) + 8 alt pistol squat to bench + 6 renegade row (2 @ light weight)
Strength:
Every 2:00 x6 (12:00) -
3 bench press (start @ 60% 1RM and build by 5% each round if possible)
6 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD;
20:00 EMOM -
10 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
12 alt pistol squat
14 DB plank pull through, feet elevated if possible (moderate weight)
16 hand release push-up
Rest
Accessory:
Tabata seated hammer curls (2 @ light/moderate weight)
https://youtu.be/kUZSOY0ev_s?si=pXdt_w-PIdYdulaL
Friday, July 4
🎆🎇🎆🎇🎆
Warm-up: 2 rounds - 10 alt thoracic reach from low squat + 5 wall ball thruster + 10 alt hamstring scoop + 5/side thread the needle w/ thoracic rotation + 10 alt groiner
Partner WOD;
For time (you go, I go) -
Buy-in: 1,776 meter row or ski
100 wall balls (20/14 or 14/10 or 10/6)
400 meter run (together)
80 wall balls
400 meter run
60 wall balls
400 meter run
40 wall balls
400 meter run
20 wall balls
Cash-out: 1,776 meter row or ski
*Partners complete each run together, but split row/ski meters and wall balls evenly
Saturday, July 5
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + kip swing + :30 jump rope + :30 alt shoulder tap from HS, pike, or plank + :30 banded pull-apart
Strength:
Every :90 x8 (12:00) -
2 hang power snatch (start light and build every 2 rounds if possible)
WOD:
Every 2:00 x8 (16:00) -
40 double under or 80 singles
4 bar muscle-up or 6-8 pull-up
Accessory:
3x max distance handstand walk or :30 alt shoulder tap from handstand or pike